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Healthy Quinoa Salad and AFBHLS Guest Post by EA Stewart

17 September 2011 20 Comments

Healthy Quinoa salad

It seems just yesterday when I celebrated the birthdays of my children in January this year. How time flies…three more months and its new year again!  The series AFBHLS which I started a few months back is one of my most favorite projects this year on my blog. Getting to know how the foodie friends manage to stay healthy amidst a busy schedule of cooking, work and blogging is really inspiring.

And what better than having a registered dietitian who also makes real food taste great on AFBHLS! EA Stewart from the blog Spicy RD mixes together a handful of nutrition advice, a dollop of delicious recipes, a pinch of gluten free tips and a dash of spice to your life.
Adventurous and health freak, she amazed me with her recent post on river rafting and water sports. At forty plus she could dare to jump off a mountain cliff with such ease and do white water rafting with her kids.

I selected some of my favorite posts from her blog which highlight her passion for sports, gluten free cooking and healthy-living.

1. If you are a Tea lover like me you would love to have a peek into her drawer and see the in numerous varieties of tea there. Read about the benefits of your cuppa here at Tea For Two.

benefitas of Tea

Tea for Two Pic courtesy; EA

2. These Gluten free Blueberry Streusel Muffins are loaded with nutrition.

Gluten free Blueberry streusel muffins

Gluten free Blueberry streusel muffins Pic courtesy; EA

3. This mom is quite adventurous and loves to travel a lot, gosh..she jumped this high..yes that’s EA in that splash! Read her adventures here.

river rafting

EA with a Splash! River rafting adventure.

Over to you EA;

vegetarian recipes by EA

EA Stewart

I am so honored and excited to be guest posting today on Lite Bite! I can’t thank you enough Sanjeeta, for this wonderful opportunity for me to share my healthy living tips, along with one of my favorite recipes with your readers today!

For almost 1 year, I have been writing about nutrition, gluten-free cooking, and whatever else fancies me  over at my blog “The Spicy RD”.  The name for my blog came to me after finding inspiration from this famous quote by English poet William Cowper.

“Variety is the very spice of life that gives it all is flavour.”

My Healthy-Living Secrets;

It is very fitting because my approach to healthy eating and healthy living is very much about variety and balance.  As a registered dietitian and a mom, I feel it’s so important to be a good role model for my clients as well as my children.  To me, that means eating a wide variety of mostly whole, unprocessed foods and lots of fruits and veggies; drinking mostly water {but I start every morning with coffee and also enjoy a good martini, straight up with extra olives!}; and indulging in any favorite foods I may be craving from time-to-time {perhaps chocolate cake or carne asada fries???}

Fortunately being active and exercising has been a part of my life since I was a child and my husband, children, and I live an active life {family ski trips are quickly becoming a favorite vacation now that the kids can keep up with us!} My exercise routine, like my diet, is also full of variety.  I am not one to enjoy the same exercise routine everyday, so to motivate myself, I try and mix things up!  At home, I work out on an incline treadmill or spinning bike, plus I also lift weights and work out with several exercise DVD’s.  I also enjoy exercising outside as much as possible and enjoy hiking (or occasional short runs) with my friends and my labradoodle Harry.  I consider myself very fortunate to live in San Diego where the weather is mild year round, and I have access to some beautiful hiking spots, including one of my favorites, Torrey Pines State reserve.

Ultimately, though, healthy living to me is more that just eating right and exercising.  It is also about spending time with family (my number one priority) and friends, as well as finding time to enjoy my hobbies that include traveling, photography, interior design, cooking (of course!), and, most importantly for “peace-of mind” taking long, hot bubble baths!

Mixed Up Healthy Quinoa Salad

healthy quinoa salad

Healthy quinoa salad Pic courtesy; EA

I deliberated over the recipe I chose to share with you today-Mixed Up Quinoa Salad-because another AFBHLS blogger recently shared her delicious quinoa recipe with you.  In the end, though, I decided to share the recipe because it holds a special place in my gluten-free cooking repertoire.  Shortly after I eliminated gluten from my diet more that 3 years ago, I discovered Quinoa, a super nutritious and naturally gluten-free grain for the first time. This salad, which you can adapt as you please with any combination of veggies, nuts, and cheese, quickly became a big hit, not only with me, but also with my gluten-eating friends.  It has since then become my “go-to” party dish, and the wonderful thing about this recipe is that as good as it tastes right after you make it, it tastes even better the next day!

Healthy quinoa salad

Healthy quinoa salad Pic courtesy; EA


{Makes about 8 cups for 5-6 main dish servings or 16 side dish servings}

  • 1 cup quinoa
    1 ½ cups water
    1 cup red or sweet onion, chopped {About 1 onion}
    1 cup of frozen green peas, cooked
    2 cups finely chopped spinach, kale, chard {I used gorgeous Rainbow Chard!}
    ½ cup pine nuts (Cashew nuts work well too, or use your favorite nuts of choice)
    1 cup crumbled feta cheese (or omit if preparing a vegan dish)
    ½ to 3/4 cup Golden Balsamic Vinaigrette {1/2 cup extra virgin olive oil plus ¼ cup golden balsamic vinegar}

Method: Rinse quinoa thoroughly and drain.  Combine rinsed quinoa with water in a medium pan.  Bring to a boil, then reduce heat and simmer until all the water has evaporated {About 15 minutes}.  Fluff with a fork and set aside. While quinoa is cooking, chop onions and spinach/kale/chard, and cook peas.  Once quinoa is cooked, transfer it to a large bowl and add onion, spinach, peas, pine nuts and feta cheese.  Pour dressing on top and combine until well mixed.

I hope you enjoy my Mixed Up Quinoa Salad as much as I do!

And, thank you again Sanjeeta for this wonderful opportunity to share my recipe with your readers on your beautiful blog!

Thanks EA for this healthy Mixed Quinoa Salad recipe. I agree with you when you say that healthy-living is not just eating right and exercising it is also about spending time with family & friends and following our passion.


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  • Jayasri said:

    That’s a very interesting salad and a healthy one too lot of proteins,I use quinoa in lot my dishes, never had it this way though, the streusel muffins looks really gorgeous, lovely tea cup and definitely check her blog, thanks for introducing her
    Jayasri recently posted..Eggless One Bowl Coconut CakeMy Profile

  • Simone said:

    I’m glad you also decided to share your quinoa salad here as this looks like a brilliant version too and I love quinoa. I hadn’t know this blog yet but I will hop on over to take a look now!
    Simone recently posted..Strawberry chocolate devil’s food cakeMy Profile

  • Priya said:

    Beautiful salad,tremendous guest post..
    Priya recently posted..Pumpkin Chocolate Pound CakeMy Profile

  • Joanne said:

    I love reading about how others stay healthy also! What a great series…and what a great salad!
    Joanne recently posted..Recipe: Honey Curry Bread and Warm and Spicy Cashew Tomato SoupMy Profile

  • Karriann Graf said:

    Lovely to see E.A. here! What a great guest post!
    Karriann Graf recently posted..Homemade Ice CreamMy Profile

  • EA-The Spicy RD said:

    Thank you again Sanjeeta for the wonderful opportunity to guest post on your beautiful blog! I’ve really loved reading all the other AFBHLS posts and honored to be an AFBHLS blogger myself. I must say, you’ve made me feel that I really am quite adventurous 🙂
    EA-The Spicy RD recently posted..Mixed Up Quinoa Salad and My AFBHLS Guest Post on Lite BiteMy Profile

  • Andrea@WellnessNotes said:

    What a fun series! Loved to get to know E.A. a bit better! And the quinoa salad sounds wonderful.

  • foodwanderings said:

    Love this entry by EA Sanjeeta. Great pairing the two of you. Gorgeous and healthy salad. Loved knowing more about EA’s health secrets:). Now off to a hike, reinventing myself. lol Love this inspirational series!!
    foodwanderings recently posted..Green Split Pea Soup, Shifting Diets, Cravings and an Open Discussion on AllergiesMy Profile

  • Junia @ Mis Pensamientos said:

    ahhhh wonderful quinoa salad! i love EA – one of my fav bloggers! i agree, healthy living is also about spending time with loved ones! thanks for the awesome post EA 🙂
    Junia @ Mis Pensamientos recently posted..Quinoa FlatbreadMy Profile

  • Terra said:

    I love E.A, it is so wonderful to enjoy her here on your beautiful site! I am a huge fan of healthy treats, and quinoa! The quinoa salad looks like a dish we would eat frequently, I will have to write the recipe down:-) Hugs, Terra
    Terra recently posted..Muffin Monday – Vegan Granola Raisin MuffinsMy Profile

  • Sodium said:

    i like this quinoa bt it doesn’t seems tasty , though its healthy.

  • FOODESSA said:

    Well, I’ll have to add another blog I’m hoping to get around to in order to appreciate one more talent in the kitchen ;o)

    Quinoa, is hands down one of my favourite protein discoveries in the last few years…especially the red variety. Thanks for such a lovely salad Sanjeeta.

    Flavourful wishes,
    FOODESSA recently posted..BEETroot Feta Basil Almond PESTO sauceMy Profile

  • Lauren said:

    This is a great recipe, I am glad to find a new blog to read (lite bite) as EA’s blog is one of my favorites.

  • Barry Wheeler said:

    Now I know what I’m having for supper when I go home! Just looks so yummy and healthy!
    Barry Wheeler recently posted..What Impression are you Leaving with your Blog?My Profile

  • laura west kong said:

    I’m glad you decided to share it because you can never have too much quinoa!

  • Annapet said:

    I am terribly late getting here, but you’ll be proud, I actually cooked quinoa (first time ever).

    Thanks for inspiring people to live active lives! I believe in balance as well, and I know it’s not always easy.

    Thank you for sharing. Now I miss San Diego.
    Annapet recently posted..Granola Apple Pie MuffinsMy Profile

  • Kiran @ KiranTarun.com said:

    Quinoa’s are so healthy and versatile. Thanks for sharing the guest post 🙂
    Kiran @ KiranTarun.com recently posted..Spiced fish tacos with pico de galloMy Profile

  • kankana said:

    You know I am yet to try Quinoa !I am seeing all these recipes and I know how healthy it is.. i really need to try this soon 🙂
    kankana recently posted..Pork VindalooMy Profile

  • Jay said:

    looks utterly yummy….excellent cliks..
    first time here..love your space..
    very interesting posts..
    Am your happy follower now..:)
    do stop by mine sometime..
    Tasty Appetite

  • Yogini said:

    I didn’t know that Quinoa is so good to health. I appreciate the post. wondering if we sprinkle some flax seeds on the salad though.
    Yogini recently posted..Top Ten Yoga AccessoriesMy Profile

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